Tag: lose stomach fat

Are you trying to lose that annoying Belly Fat? I’m sure you have heard that sit-ups and crunches are the way to do it, because those exercises make use of the abdominal muscles. However while it is absolutely true that sit-ups will strengthen the abdominal muscles and make you stronger in that area, and you may look thinner because your improved muscles hold in the fat better, this does not actually reduce belly fat in itself.

For a complete and long lasting solution to how to lose belly fat, we need to look at how the body works and how it is able to actually lose weight. The simple fact is that if you are going to lose weight – from any part of your body – you need regular exercise. The fact that the most obvious and visible area of excess fat in your body is your belly does not alter this fact. When you do not exercise enough, or over-eat for a protracted period, one of the areas which naturally shows this excess more than others is the belly. Similarly if you start to exercise and lose weight, it will disappear quickest from the same belly area. So no special “belly exercises” are actually necessary – just healthy exercise!

In addition to exercise, diet plays a critical role in losing or gaining weight. You can exercise but still find you are gaining weight if you are eating very badly or in large quantities. So both exercise and diet are required to get the full effect. You need to adjust your diet so that you are burning more calories than you consume, at this point you start to “burn” the calories stored as fat in your body. Obviously changing your diet to reduce the amount of calories being consumed helps, as does reducing the actual quantities of food you eat if you have been eating excessive amounts.

The key to losing belly fat is actually quite simple, and there really is no secret or special program – exercise, and eat less (and eat well). So the two key action points are firstly to reduce the calories you eat, with smaller amounts of food or lower calorie foods. Secondly every day perform some physical exercise. Do this and you WILL lose that belly fat!

There are several foods that Asian women eat when they want to specifically lose weight from their stomach and thighs. You can find these foods at most local health food stores, or any Asian markets you may have nearby. They each supercharge your metabolism and work wonders in getting you the body you want most:

1. Kanten –This gelatin is amazing in its ability to keep people from overeating throughout the entire day. It has a natural appetite lowering effect in the body, and it’s extremely filling. It’s taste is rather bland, which is a good thing because you won’t hate it and it won’t smell up the house haha!

For my clients I tend to recommend Kanten be eaten right before the bigger meals of the day (typically lunch and dinner) because it will keep you from over eating junk calories.

2. Shirataki –Think that all noodles are carbohydrates that need to be avoided to lose stomach fat? Guess again, because Shiritaki noodles are made up entire of healthy fiber and are low carb!

These noodles can be used for many health benefits as well as weight loss, including reducing some types of cancer, as well as of course lowering the risk of heart disease. Eat them as a main meal along with chicken, lean meat, or tofu, and your waist will reduce in size quickly.

3. Brown Rice –This is an easy one, as brown rice is MUCH more preferable over its dangerous and insulin-raising cousin white rice. Since brown rice is more fibrous, it doesn’t impact our sugar levels as white rice does, which means that even if you were to eat 300 calories of both white and brown rice, the white rice would actually cause you to not lose weight while the brown rice does.

The reason brown rice works is because of how much harder it is for the body to process. Anything that makes the body work a little harder is a good thing for diet reasons, because the body burns more calories to accomplish the digesting process.

Try to replace as much of your normal diet as you can with these three ingredients, you’ll see the benefits quickly.

Another Tip that Works

Everyone I talk with these days is sick of the latest diet programs, where you’re either STARVING or trying to live through BRUTAL workouts to drop weight.

How to lose the fat on lower stomach is a challenging question which exerciser’s and dieter’s have been frustrated with for years. It can be frustrating losing a lot of weight, but then not being able to “dial it in” and nail that last portion of fat. Here i’ll list three tricks to answer the question how to lose the fat on lower stomach.

These are added techniques to use for when one has already dieted down and exercised and need a few tricks to the trade to add to the mix in a quest to finally answer how to lose the fat on lower stomach. These also can be used by dieters who want to tackle the question how to lose the fat on lower stomach head on and from the get-go. That is, not put themselves in a position where they’ve accomplished so much yet then realize at the end that they’ve lacked progress in the how to lose the fat on the lower stomach game. Time for the tricks!

1. The A.M. empty stomach trick. One trick of the trade to really dial things in and burn off that last fat roll on the lower stomach is to start doing your exercising in the a.m., morning hours, and specifically, the first thing upon waking. Yes, thats correct, as soon as you wake up in the morning begin your exercise regimen. Before even having breakfast or eating anything, do a cardio routine. How to lose the fat on lower stomach? First thing in the morning, on an empty stomach, perform a 20-40 minute cardio workout, treadmill, bike, walking around the block, whatever. The theory here is that your body is primed into fat burning mode the first thing in the morning, having not consumed anything overnight, and not eating anything in the morning, whatever calories you burn from your cardio, they will be fat calories.

2. The P.M. feeding cut off trick. Want to know how to lose the fat on lower stomach? Well, the second trick is to stop your eating at least 3 hours before you go to sleep. The theory here is that fat gets stored more easily by late night feedings, and eliminating them will contribute to fat burning and not contribute to additional fat storage. There has been controversy over this, people claiming that it doesn’t matter one way or the other. But the proof is in the pudding and many a dieter has successfully answered the question how to lose the fat on lower stomach by implementing this method.

3. Finally, do in fact do specific abdominal training exercises that target the lower stomach area. This not only shapes that area of the stomach, but also the feeling of your lower abdominal area being “worked”, the muscles strong and tight, mentally this brings more focus onto your lower stomach region and in fact does cause a more rapid weight loss answer on how to lose the fat on lower stomach. The mental game in fitness and weight loss is extremely underrated, yet it has successfully answered many tough questions, and is another trick here in answering how to lose the fat on lower stomach! Researching abdominal exercise routines is actually more important now than ever because your really trying to dial in that last stubborn fat area in your lower abdominals.

As we all know losing weight is difficult for anyone – and yes that does include gurus and body builders; but the secret they do not tell you is what exercises they perform during their diet they follow to achieve their results. Whether you’re just starting out in your diet or maintaining a healthy lifestyle, without having an exercise plan to follow, your weight loss journey will be a hard and painful road.

The advantage of incorporating an exercise plan into your diet will not only work your major muscle groups but it will help you get that ripped, lean flat stomach which you’ve been looking for.

In order to help you achieve your goal, I’ve come up with a few diet tips and examples of various exercises which are proven to help you lose weight fast!

Diet

As part of any workout plan, keeping an eye on your calorie intake is important because over eating will make it harder for you to lose that excess fat. Here are a few tips which can alter your diet:

Eat more fruit and vegetables – instead of reaching for a chocolate bar after dinner or as snack, grab an orange, an apple or a carrot. Eating these foods will not only keep you fuller for longer but maintain a good blood sugar level which is key in weight loss.

Up your Omega-3 intake – eat more fish and nuts if you’re like me and do not find fruit appealing (I’m a carnivore)

Try and stay away from refined foods such as pasta and white bread – this is a difficult one (even for me). As a substitute try and switch to wholemeal pasta and bread but do not over indulge.

Eat more whole grains – another great snack!

DRINK WATER – need I say more?

Exercise

As I said before, daily exercise is a MUST in order to lose belly fat.

Cardio Exercises are excellent ways for you increase your heart rate which leads to you sweating and burning off calories. Cardio exercises which are help you burn calories are:

Running

Cycling

Swimming – probably the best cardio exercise because you work every major muscle group in any stroke you perform

Step Aerobics – a fun exercise when performed to music. Performing step aerobics will increase your endurance and work your thighs.

Please Remember to stretch before performing any exercises to avoid injury; and start off at a light pace and gradually increase your endurance over time.

Tummy Toning Exercises will help you lose belly fat and develop your abs eventually giving it that lean sexy look. Exercises which will help you lose the belly fat are:

Elevated Sit-ups – the problem with normal sit ups is that they do not work the lower part of your stomach which is the one area which people find hard to move. Performing elevated sit-ups will work this part of your stomach because your thighs will be pressing against the bulge therefore making it leaner.

Crunches – this exercise works your abs to the fullest and are proven to get you that six pack.

Pelvis Thrusts – an exercise which works and strengthens your lower back which will help you when it comes to lifting weights.

Knee/Leg Raises – performing such an exercise will help you develop muscles in your knees and calves

As I mentioned before, remember to start at a light pace and gradually increase the amount of time you spend on these exercises.

A major complaint of people who want to look more fit is how they can lose there belly fat. Specifically, a huge amount of people have trouble with “love handles.” Far from lovely , which are deposits of fat that take up residence on the sides of your lower torso, around the external oblique muscles. Traditional crunches and sit-ups will not do much for this , as they mainly work the abdominals and not the obliques. The good news, however, is that there are a few stomach exercises which specifically target the obliques, helping trim love handles and in turn, burn the belly fat.

Below is a couple of basic exercises to help you burn the fat:

Side Bend

A simple exercise, side bends are also the most effective method for losing belly fat. Start by standing upright. Position your feet shoulder width apart and bend your knees slightly. Lower your whole torso to one side, then back to the other. Lean only side to side, not backwards or forwards.

Torso Twist

This stomach exercise is also effective at reducing belly fat, and is good to do right after the side bends in your routine, as it is also done in a standing position. Again, with feet shoulder width apart, slowly twist the body to one side, then to the other. The key here is to twist from your torso, not from the hips. As much of the twisting work as possible should be done by your oblique muscles, not your hip flexors. Keep your torso upright with no bending.

Side Crunch

The next two stomach exercises require you to get off your feet and lie down, preferably on the floor or other flat surface. Use a mat or towel as a cushion if you have a particularly hard floor to work with. Lie down on one side. For simplicity, let us say you are on your right side to start. Bring your right arm across your waist so that your right hand comes to rest on your left side. Touch your ear with the fingertips of your left hand, so that your left elbows winds up pointing straight upward. Lift your shoulders up off the floor while simultaneously raising your left leg to height of about twelve inches (30 cm). Contract your obliques as you do this. Hold for a few seconds, then gently lie back down. Do this for an entire set, then switch to the right side.

Seated Knee Drop

First, position yourself on the floor so that you are resting on your hipbones (not sitting on your butt). You can put your hands on the floor behind you to keep yourself stable in this position. Bend your knees so that your feet are flat on the floor. Put your ankles together. Now lower your knees to the right. Your feet will roll on to their sides, but should remain on the floor. Continue this lowering move until your knees are about six inches above the floor. Hold for one second, then go back up and down to the left side. Move slowly and under control, using your stomach muscles rather than momentum to raise and lower your legs.

As with any exercise you should consult your doctor before trying them out,especially if you have any recent or long term health problems.

If you would like to learn more ways for you to achieve weight loss from around the stomach and lose belly fat then please feel free to visit my excellent blog which gives tips and advice in all areas of stomach weight loss and in particular belly fat.

You can do all the stomach exercises you want you will still not lose stomach fat.

It’s the truth. You could workout for years and still not lose stomach fat. People seem to have the misconception that maybe if they do exercises focused on the abdominal area they will probably lose belly fat. However if you wish to lose stomach fat fast you need to exercise your complete body. Unless you do so you will not see any results.

When you exercise all the muscles in your body not only will you lose weight, but, you’ll lose weight extremely fast.

Here are a couple of workout tips you must remember while working out.

1. Don’t overdo the exercise: This is very important to remember. Many people want to see quick results and they tend to overdo the exercise. This will put added stress on the body and only slow down the results you want to see. Don’t workout for more than an hour everyday.

2. Stay focused: Before the exercise its a good idea to prepare your mind to work hard. This will help you stay focused. Also listening to music keeps your mind focused and your body pumped.

Working out is only a small part of the weight lose mission. In order to lose weight effectively you must have weight loss plan. Without a good weight loss plan losing weight and seeing desirable results is close to impossible. Not having a good weight loss plan is the reason most people aren’t able to lose weight. It’s important to be aware of things like what exercises to do, what’s the right way to do them and what kind of diet plan is needed.

If you’re looking for the best way to lose stomach fat fast, you’re going to want to read this article. It describes the most effective and efficient way to get rid of that ugly belly fat, get a flat stomach, and create the fit, sexy body you want. Ready? Here we go…

The Best Way to Lose Stomach Fat Fast: 4 Proven Steps

1. Focus On Your Goal

Create a clear goal and focus on it at all times. That’s the secret to losing stomach fat — or achieving any major fitness goal — in the fastest way possible. For best results write down your goal on an index card and carry it with you. Read it several times a day. Focus on it constantly. Spend some time each day visualizing how great you’ll look when you’ve gotten rid of your stomach fat.

2. Boost Energy, Lower Stress

Science has shown that stress actually increase abdominal fat. It also zaps your energy, which is something you’ll need to burn fat and lose pounds quickly. You can boost your energy and lower stress at the same time by doing the following:

— Get at least 7 hours of sleep per night — Drink about 70 ounces of water each day — Avoid negative messages and stressful people — Do some exercise each morning — Avoid alcohol, drugs, and large doses of caffeine and other stimulants

3. Eat a Clean Diet

Diet is 75% of the weight loss solution. The best diet for losing stomach fat fast is one based around lean meats and other lean proteins, fish, eggs, vegetables and raw fruits, nuts, seeds, beans, legumes, and healthy fats (e.g. virgin olive oil). Avoid processed foods — especially those belly fat-boosting simple sugars, trans fats, and refined flours — as much as possible. Try to eat 4-6 times a day and focus on small, balanced, protein-rich meals and snacks.

4. Do Interval Exercise

Interval-based exercise is almost definitely the best exercise for losing stomach fat. Short, intense workouts based around intervals burn tons of calories, force your body to use fat for energy, and also stimulate production of powerful natural hormones that burn belly fat while sparing lean muscle tissue. For optimal results do both strength training and HIIT-style cardio exercise several times per week.

Want to learn more about the best way to lose stomach fat and create a fit, lean body fast? Then visit the link below…

It all sounds so simple – just eat less calories and exercise more. But you have probably found that losing weight is anything but simple. And there is a reason for this. Losing weight is hard. We start building our eating habits at a very early age, and some experts believe that these habits are set by age five! Think back to what you wanted to eat at five, and you will better understand why we prefer dessert and dread eating our vegetables. But beyond overcoming our poor eating habits, there is a lot of bad information out there that can cripple you as you attempt to lose weight. If you want to learn how to lose a fat stomach, you need to not only eat fewer calories, you need to eat the right things. And more importantly, not eat the wrong things. Below are four foods that you should avoid at all costs if you want to lose a fat stomach.

How to Lose a Fat Stomach Tip #1 – Fast Food is Bad!

Let’s start with an obvious one. If you truly want to lose weight, you need to stay away from fast food. That Big Mac you just finished had 570 calories and 32 grams of fat. The large fries had another 500 calories and 25 grams of fat. And the large (32 oz.) chocolate shake? A cool and creamy 1,160 calories and 27 grams of fat. After that one meal you have eaten over your daily recommended calorie and fat levels. Even a southwest chicken salad with ranch dressing has 600 calories and 24 grams of fat. It does take planning ahead, but it is possible to cut out fast food. I very rarely eat fast food these days and it shows. This is the one thing that made the biggest impact on my own diet.

How to Lose a Fat Stomach Tip #2 – No Fat Free Foods!

This seems strange, that in order to lose fat, I am telling you to stay away from fat free foods. There are several reasons for this. First, when fat is removed from something, sugar is added in its place. More sugar equals more calories, more carbs, and less weight loss. A second reason is that psychologically, when people see that something is fat free, they figure that they can eat as much as they want. I have many friends who gorge themselves on fat free desserts thinking that it won’t impact their diets since it is fat free. Surprisingly, they never seem to lose weight. A final reason, is that when fat is removed, chemicals are often added. I prefer to eat foods the way that God made them, not how science can recreate them. I find myself feeling much healthier when I eat natural as opposed to processed foods. I know that this is unscientific, but I am much more likely to eat healthy if it makes me feel healthy and energized.

How to Lose a Fat Stomach Tip #3 – Drop the Fruit Juice!

Another surprising food that will stop weight loss in its tracks is actually a drink – fruit juices. They seem healthy, especially those that claim to be 100% juice. The trouble with fruit juices is that it takes everything “bad” about a fruit (sugar, calories, and carbs) and strips out everything “good” about a fruit (fiber, feeling full). Juices are so bad for a diet because they are high (apple and orange juice have roughly 120 calories in 8 ounces compared to 100 calories in 8 ounces of Pepsi) in calories. Eat fruit instead and the fiber will not only help you to feel full (where juice will leave you craving further sweets), but will help to regulate healthy blood sugar levels.

How to Lose a Fat Stomach Tip #4 – Avoid High Fructose Corn Syrup At All Costs!

This has been in the news recently, but it warrants repeating – stay away from high fructose corn syrup. Not only is it high in calories, research has found that consuming high fructose corn syrup causes your body to grow fat cells and contributes to the early onset of diabetes and heart disease. So not only will heeding this step help you to lose the stomach fat, it could help you to live longer as well!

Of course you already know that everyone with a lot of belly fat wants to know how to lose a fat stomach fast. However, the difference between ‘most’ people and individuals such as yourself is that they don’t bother to take action about their problem, but you clearly are.

Congratulations! It’s a fantastic decision you’ve made to take action, and I’m going to personally ensure that you are rewarded in as complete a fashion as possible for having such a great attitude. It’s by failing to take this first most important step that so many people go through life in a body which they’re not happy with, and that’s just not a good life, right?

First of all, I have no doubt that you want to know what exercises to do to lose stomach fat. Now brace yourself, because what I’m about to say might shock you…

When we have more fat around the belly than we want our natural reaction of course is to think that by exercising the stomach muscles that fat will be burnt off. Unfortunately, that is not the way that the body burns fat. I agree it would be much easier if it was, but let’s take a reality check and determine exactly what will actually get the results you deserve.

You see, in instead of burning fat around the muscle group which is being exercised, the body burns fat as a whole. Your body doesn’t actually care which part of it is being exercised when it comes to selecting where fat will be burnt off from. This means that the type of exercise which will get you quick results is the kind which burns off the most calories per workout. Body fat is basically stored energy, and calories are just a measure of energy. By burning a ton of energy, and of course not consuming too much of it at the same time through eating, you’re asking your body to burn fat all around it systematically. Part of this fat will obviously be your belly fat, but we can’t control how much of it will be from the belly.

That’s not to say that abdominal exercises are of no relevance at all. The best approach is to work the full body, so you should be spending some time working the stomach muscles, just not as much as people who want to lose fat typically do. The more intelligently you choose to work the abdominal muscles, the more toned this region will be when you finally eliminate all of your belly fat, giving you that six-pack which everyone wants.

The next question we need to answer is obviously how do we put together workout routines which burn off the largest number of calories? It’s quite simple really, we just need to account for our bodies’ natural hormonal and metabolic responses to specific workouts, and then do the right exercises at the right times. OK, that might not sound all that simple to begin with, but I’m going to explain the whole process so clearly that a ten year old could understand it without any difficulty. Too many writers get bogged down in scientific jargon, and that’s just not my style. I want you to understand everything you need to do so clearly that you can’t help but succeed.

People lose fat in so many ways that there simply is not a “One size fits all” solution as there simply is no quick fix way to losing fat. Also you must remember that a woman losing stomach fat differs somewhat when men are trying to lose it too. What works for female’s does not necessarily work for males. There are however easier ways than others in losing stomach fat.

Sit ups as an exercise are all well and good but despite many myths to the contrary you will not lose stomach fat by this method. Yes, your stomach muscles and abs will become bigger and stronger but you will not lose stomach fat. The only ingredient required for losing stomach fat is your diet.

This however does not mean you should ignore any exercise as this will help you achieve your goal quicker than just a diet alone.

Many people assume that a dramatic lifestyle change in eating habits in particular will make the stomach fat dissolve when the solution is actually far more simple in fact. The more people change their lives dramatically the more susceptible they are to regaining the weight what they have lost when they get back to their usual and normal eating habits.

The secret is to eat healthily and exercise in moderation.

The same formula can be applied to exercising as to dieting too.

Many people assume that exercising every day will help get rid of their excess stomach fat and weight as a whole but in my experience of seeing what it actually does to people is that the method of say exercising for 2 hours every day, after a short time people become bored with it. This is why most people do not carry on because let’s be bluntly honest here exercise is boring, especially if you exercise on your own. How many people join a local gym straight after Christmas with the “new year resolution” promise, only to drop out at the end of January? You must have known people like that.

Your exercise and diet should be around 30 minutes per day be it cardiology exercise (running,cycling,swimming) and weights, personally I prefer one day of one and the next day of the other. Combined with plenty of fresh fruit, vegetables, nuts and grains and the occasional take-away meal. This will be a more healthy life style for you and prevent you becoming bored. In my opinion this is the easiest way to lose stomach fat.